Not all green smoothies were created equal. In this episode, we break down the science behind a perfect green smoothie recipe. Watch to find out how to prepare your very own nutritious (and well balanced) green smoothie that will keep you full for hours.
We mean perfect when we say that this is the Perfect Green Smoothie! Not all green smoothies were created equal and we are ready to tell you just why that is. In this episode, we break down the science behind a perfect green smoothie recipe. Watch to find out how to prepare your very own nutritious (and well balanced) green smoothie that will keep you full for hours.
All of the ingredients in this green machine are packed with vital nutrients. Tofu is made from curdled soy milk that the water has been removed from. It is a great source of protein from that soy and provides a healthy dose of calcium and manganese from a plant-based source. This good source of protein will help keep you full, unlike many other smoothies.
Greek yogurt is also known for its healthy dose of protein and probiotics that support a healthy gut bacteria. Healthy gut bacteria helps keep our immune system strong and research shows that it may help in many disease states such as irritable bowel syndrome (IBS), Crohn’s, ulcerative colitis, colorectal cancer, and diabetes. The chia seeds offer a healthy dose of antioxidants, fiber, manganese, phosphorous, magnesium, calcium, and iron and add a nice nutty flavor. Who knew you could do so much good for your body in one smoothie?
All we need to do for this one is gather our spinach, almond milk, plain Greek yogurt, tofu, strawberries, and chia seeds. Throw them all in the blender and blend away! It’s as simple as that.
Smoothies are a fantastic way to sneak in some more fruits and vegetables during your day. They can make for a great breakfast on the go or a perfect midday snack. Feel free to use homemade almond milk (like the recipe we have here)! What are your favorite smoothie ingredients? Let us know in the comments below!
- 2 cups of baby spinach
- 1 cup of unsweetened almond milk
- 1, 6- ounce container of plain Greek yogurt
- 1/2 cup of organic tofu
- 1 cup of frozen strawberries
- 2 tablespoons of chia seeds
Blend all the ingredients together and enjoy!
Share the smoothie with someone, or save the other half for later in the day!
Melanie Richard says
I really enjoyed your videos on the green smoothy and the Sweet potato. After adding up what I spend at McDonald’s for the week on lunches when I work, i am determined to take my lunch.
Thanks for your fun presentations! I have my grocery list now.
that is awesome Melanie! We’re cheering you on
Wendy, both you and Jess, are so inspiring and encouraging. I enjoy your site and your guys ‘you tube’ channel so very much! It’s informative and funny, at the same time! Keep bringing it on girls! For we need all the good natural raw food ingredients we can get! And by far, y’all’s is the best one I’ve come across. ~ Blessings
thank you so much for the words of encouragement <3
This looks fantastic going to try this for morning pre workout and post work out. I seem to eat solid food feel horrible while working out even if 30 min before post workout I’m not hungry but need alot of protein as do heavy lifting then yoga to follow .
What could I use to sub the tofu? Protein powder I’m thinking ?
Thank in advance .
Yep protein powder works well!! I’ve heard blending cooked chickpeas works well too! (haven’t tried though hahaha)
Ok, so you eat tofu? I stopped eating it a few years ago, thinking that soy has estrogen mimicking components that could lead to cancer (or something like that??). I do miss it. I am encouraged to see it included in your recipe. Am I to assume that you eat tofu and don’t feel it is harmful?
Thank you for posting all of these yummy recipes!
Yes we definitely eat tofu and don’t see it as a harmful food. We’ve done tons of research and reading on the topic. A lot of the soy controversy has come from research done on rats, where rats injected with more phytoestrogens had more growth in breast tumors.
However, research done on humans has shown that soy has an insignificant effect on breast cancer, and some studies have even shown that soy can actually protect against certain types of cancer. Soy is relatively new to us in the states, but there are various countries in Asia that have been eating soy within the context of a traditional diet, and there has not been evidence of harm. The bottom line is that although animal studies have shown inconclusive results when it comes to cancer and soy, studies in humans have not shown any significant harm from eating soy foods. A lot of the research done on soy in animals isolates soy into concentrated doses, and as a result, soy is not eaten within the context of its naturally occurring state. There’s a difference between taking in soy products synergized with other whole foods versus taking in isolated soy via pills or injections. Furthermore, humans metabolize soy differently than rats (because we’re not rats).
Ok so the take-aways are…While soy can be beneficial to your health within the context of a healthy diet, you don’t want to go bonkers.
Stick to a maximum of 1-2 servings per day. Also aim for high quality soy products. By this I mean organic and minimally processed- things like tofu, edamame, and whole soymilk are all good options. Try to stay away from soy cheeses, soy burgers, soy energy bars, imitation meats, and other soy products that are packed with crappy additives.
Sorry for this being so long and hope it helped!
This reply addressed exactly what I was just wondering! Thanks for the thorough response… there’s so much information out there and it gets confusing!
Hope you loved the recipe!
Could you substitute coconut milk (or So Delicious coconut “drink”) for the almond milk? I hate the taste of almond milk and have read there are many health benefits to be found in coconut milk.
sure- coconut has a thicker consistency (way more calories and fat) so keep that in mind
What’s a vegan alternative for the Greek yogurt?
there’s coconut and soy yogurt too! if you’re just looking for protein, go for hemp powder or chia seeds.
Jessica doherty says
Can you use something other than the tofu for protein?
sure- you can use hemp protein, chia seeds, or yogurt!
what is the purpose of the chia seeds or the flax seeds? can this be made without them?
Definitely can be made without, but the seeds offer a nutritional boost (fiber, Omega 3’s, protein, magnesium)
Can I get the nutritional stats for this smoothie please?
Sorry- we don’t have the time or capacity to do accurate nutrition analyses for our recipes!
Thank you so much for this recipe! Excited to try it tonight. 🙂 Could you please tell me is it possible to make it in the evening and eat in the morning? My partner works much later shift then me, so don’t want to wake him up. Should I fridge it or freeze it? Don’t want it to change colour/flavour :/ many thanks in advance!
It’s best fresh, but you can still enjoy it hours later- store in the fridge. The color may darken a bit, but you should be good!
alsooo Jess said: “store in a large airtight mason jar w the lid, i do that overnight sometimes and that’s really the only way to keep it fresh”
I love all your recipes. Thank you! Do you know of a good vegan high protein replacement for the yogurt? Thanks, again.
Thank you! Yes you can use vega pea protein powder (costco or whole foods) or soy protein powder (trader joes). I like the original flavor of the trader joes brand. Hope this helps! There is also hemp protein powder (I like the nutivia brand – but you can sometimes taste the grainy texture in smoothies). The soy protein powder hides very well.
Thanks, Jessica! You both have been very inspiring in our kitchen and made it much easier to eat high protein on a plant-based diet.
Rishab soni says
First so much greeting to you jessica,
I just to know why i end up being so tired after workout,
Before 10-15 of gym i take oatmeal and a cup of water, after 60-80 min of workout i feel so tired.
Although after workout i eat bananas and milk.
Please help me what should i do??
Hmm are you sleeping 7-9 hours every day? Also, are you having at least 3 meals per day? When people report feeling tired, it tends to be related to either unbalanced meals throughout the day or poor sleeping habits
Kimberly Lombard says
It’s safe to say at this point I’ve become addicted to this smoothie. I’ve made it as a dinner substitute for my boyfriend & I every night this week. I’ve had a LOT of green smoothie recipes, and flavor/texture/nutrient wise, this is by far the best. Delicious, filling, nutritious.. thank you!
Aww that makes us so happy to hear! SO happy you’re loving it. xoxo
I have a diet restriction of no seeds (strawberries, chia seeds) so what can I replace these with and still get the same benefits?
Hey Trish! You can add ground almonds or walnuts!
Thanks Wendy! Mean’t to say nut and seed restriction :(. Not sure if ground nuts would qualify??? Any other suggestions?
Can I make this white everything you said just without tofu? Will it make a BIG difference?
I prefer whole fat milk yogurt as opposed to the nonfat. Should I make an adjustment elsewhere or do you have any tips? Thanks
Whole fat is fine!
Hi! I’m so excited to try this smoothie. I’m allergic to strawberries, what can I substitute for them?
Any berries works! Peaches also work well!
Lovely educational video! Thank-you
How many calories does this have?
Hi! We don’t do nutrient calculations for a number of reasons. It’s very time consuming to do them accurately and we aim for balanced recipes that taste good, and don’t focus on specific number breakdowns. Hope that makes sense xo
I am new to tofu, I only know that there are several varieties out there. What kind do I buy?
For smoothies,I like silken! Blends very smoothly
Katie G says
It states 2 servings. Would you drink both servings in a day or save half for the next day?